|Amount||Volume||Ingredient||£ / day||Source|
|97||g||Pure Whey Protein (Chocolate)||£1.11||Bulk Powders|
|47||g||Coconut Flour||£0.28||Bulk Powders|
|10||g||Psyllium Husk Powder||£0.13||Bulk Powders|
|0.8||g||Choline bitartrate||£0.02||Bulk Powders|
|1||pill||Calcium + Vitamin D3 + Vitamin K1 Capsules||£0.07||Bulk Powders|
|1||pill||ZMA Capsule||£0.12||Bulk Powders|
|250||g||30% Śmietanka (Light Whipping Cream)||£0.60||Local|
|1||pill||Kirkland Signature Daily Multivitamin||£0.03||Costco|
|0.25||portion||1||piece||Knorr Chicken Bouillon||£0.00||Local|
Total Daily Cost:
|£3.10||Add Ingredients |
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Weigh each powder and pour each into the same tupperware container. Open the 2 capsules and pour their powdered contents into the tupperware. Put the lid on, and shake vigorously (holding the lid shut just in case!) until the powders are all well mixed. (After you've experimented, if you decide you like this recipe you can multiply the quantities and easily make more than one day at a time for the same amount of effort.)
Although you could grind the multivitamin up and add it to your powders, it's a lot easier to just swallow a pill once a day.
The total powders for 1 day weigh about 167 g. I'm only drinking soylent for lunch, so I mix my meals individually. I take a shaker bottle, put a little bit of hot tap water in the bottom, and then put it on the scale and zero the scale. I spoon about 55.5 g of powder into my shaker bottle and add the blender ball. Then I zero the scale again, and pour 83.3 g of heavy cream in. Zero the scale again, and add 11 g of oil. Then I add some more warm water (you'll have to experiment to see how much you like), close it tightly, and shake it for about 30 seconds or so. Finally, I put it in the fridge overnight, because although the warm water helps the protein powder to dissolve, I despise warm milk :p I find that the soylent mixes well enough in the shaker cup that I don't need to use a blender for this recipe, though YMMV. If you're in a hurry and mess up a little bit pouring in the cream or oil, don't stress too much -- 1 gram of oil is only 9 calories, so a couple of grams more or less is not the end of the world :)
Make sure you shake it a bit before drinking, just in case it's settled a bit. Also, I find that it thickens a bunch overnight (coconut flour is thirsty stuff) so I usually add some cold tap water to thin it out prior to drinking.
Although 46 g of carbs is a lot for keto, 46 g - 25 g of fiber = 21 g net carbs, which is good :)
Please note that this beverage contains no preservatives, so it should be kept in the fridge and consumed within 3 days. Besides, it tastes like chocolate milk, and warm milk is pretty gross!
This recipe is mostly based on Liquid Cake. In my original, non-keto, recipe I was using psyllium husk as my main source of fiber (other than the oat powder). However, when I switched to a keto recipe, I found that having all of my fiber come from psyllium husk made the soylent undrinkably slimey :p. Replacing most of it with coconut flour isn't perfect -- the stuff I'm using is not very finely ground, so it makes my soylent slightly gritty. However, I've discovered that I can handle gritty a lot better than slimey, so that's what I'm doing.
Śmietanka is whipping cream. The kind I use is 30% fat :) The best part is that here in Poland it's sold in shelf-stable cartons, so I can just leave it in the cupboard until I open it :) :) :)
The flavor of this soylent is really coming from the protein powder. Adapting the recipe for keto meant that most of my calories are coming from fat (the cream and canola oil) and the protein powder is now a much smaller percent of my mix. This makes the flavor more subtle than before. (It tastes kind of like very mild chocolate milk.) Unfortunately, I also need to consume more salt than before. These combine to make the drink too salty, so rather than ruin my soylent I just supplement by drinking bouillon.
I mix and drink the bouillon separately -- I don't put the bouillon in the soylent, but I'm putting it on the recipe so my numbers work out :j